0:00

Sooner or later, you'll need to upgrade

0:02

your tech, but you don't have to

0:04

pay full price. We're Back Market, a

0:06

leading online marketplace for refurbished smartphones, laptops,

0:08

tablets, and other tech, all up to

0:11

70% Each

0:13

device sold on BackMarket is tested and

0:15

restored to perfect working condition by industry

0:17

experts, and they all come with a

0:19

one-year warranty and 30 days to change

0:21

your mind. So never pay full price

0:23

for tech again. Visit the BackMarket

0:26

app or backmarket.com Acast

0:33

powers the world's best podcasts.

0:36

Here's the show that we recommend.

0:41

This is Christopher Kimball from Milk Street Radio.

0:44

Our show covers everything and anything from

0:46

the world of food. On

0:48

our new special episode, we'll explore

0:50

Las Vegas' culinary secrets and stories.

0:53

Journalist Al Mancini takes us on

0:55

his ultimate food and drinking tour,

0:58

including one legendary cocktail at a

1:00

notorious dive bar. It's supposed

1:02

to be bad. It's supposed to be inexpensive. If

1:04

you go home and you say, I had asked

1:06

you to the Double Down, any

1:08

degenerate friend of yours will know that you did

1:10

Vegas right. Plus, Sue

1:13

Kim Chung shares Vegas' most fascinating

1:15

restaurants from history, and Vegas

1:17

chef Jamie Tran answers live cooking

1:19

questions. That's in our all-new special

1:22

episode made in collaboration with Las

1:24

Vegas. Listen to Milk Street

1:26

Radio wherever you get your podcasts. Acast

1:30

helps creators launch, grow,

1:32

and monetize their podcasts

1:34

everywhere. acast.com.

1:40

Hear the world clearly with

1:42

Story Glass. Hey

2:02

marketers, advertisers, and business owners. Find

2:05

yourself chatting up the same audience in the same

2:07

places using the same old lines. Maybe

2:10

it's time to podcast the net further to

2:12

catch your next customer. With

2:14

Acast, there's plenty of fish in the sea with more

2:16

than 100,000 podcasts and millions of

2:19

listeners. So there's a perfect match

2:21

for every business. Use our ad

2:23

platform to cast your net, then narrow down

2:25

using targeting such as demographic, show

2:27

categories, audience segments, and more. Find

2:30

your match and reel them in. Advertise on

2:32

more than 100,000 podcasts with Acast. Head

2:37

to go.acast.com/closer to get

2:39

started. Hello

2:50

Sweat Daily listeners and welcome to

2:52

your Thursday meditation session. This week

2:54

we have been deep diving into

2:56

hormones and uncovering why so many

2:58

of us out there have complications

3:00

with our reproductive system. And

3:02

as I've spoken about earlier this week,

3:05

my endo can cause me the most

3:07

excruciating pain and I am always

3:10

looking for additional ways to manage this.

3:12

Now our brilliant, brilliant meditation coach Shona

3:14

Virtue has told me that this week

3:16

she might have something that can help.

3:19

Take it away Shona. Thanks Kayla

3:21

and welcome all to your moment

3:23

of relaxation. As

3:25

Kayla mentioned, I have a special meditation

3:28

planned for you this week. So

3:30

many of us out there deal

3:32

with chronic pain, whether it be

3:34

through your endometriosis like Kayla, through

3:36

an issue with your hormones like

3:38

we're learning about this week, through

3:41

a common injury or any other cause.

3:44

We will likely all go through

3:46

chronic pain at some point in

3:48

our lives. So

3:50

for those of you out there who are

3:52

currently dealing with pain, we're

3:54

going to learn how we can corral

3:57

the mental to help manage the physical.

4:01

This week we're practicing a meditation that

4:03

is focused on calming down your nervous

4:05

system. Why? Because

4:07

calming down your nervous system

4:10

can actually help to reduce

4:12

your perception of pain and

4:14

help you through chronic pain.

4:17

All of our pain signals come

4:19

through our brain. Now when your

4:21

brain is erratic or stressed,

4:23

your nervous system can amplify

4:25

your pain signals, meaning that

4:27

any pain you feel feels

4:29

more painful or more intense.

4:33

When your mind is calm, your nervous system

4:35

is less reactive, meaning it

4:37

does not amplify those pain

4:39

signals as intensely, and the

4:41

pain feels lesser, and

4:44

at least easier to cope with. So

4:48

in order to lower our perception of

4:50

pain, we need to calm our nervous

4:52

system. However, the

4:54

nervous system isn't something we can just

4:56

consciously choose to relax by just telling

4:59

it to relax. It's an

5:01

autonomic system. So

5:03

instead, we can use a work

5:05

around to help encourage our nervous

5:07

system to relax. And

5:09

one of the best ways to do this is

5:11

through the breath. The

5:14

breath is both a reflection of how

5:16

our nervous system is doing and

5:19

a way for us to control it. So

5:22

a shallow, rapid breath often

5:24

reflects an anxious state, whereas

5:26

a nice, slow and

5:28

deep breath suggests that our nervous

5:30

system is calm and safe. But

5:33

it works the opposite way too. If

5:35

we start taking nice, slow, deep

5:37

breaths when we're stressed or in

5:40

pain, we can stimulate the relaxation

5:42

or rest and digest part of

5:44

our nervous system. And

5:46

that eventually helps to reduce our

5:48

perception of pain. Are

5:51

you intrigued? Let's get into it.

5:59

As always, We'll start with

6:01

finding a comfortable position. We

6:04

will begin today's session by taking deep,

6:07

full breaths. Feel

6:09

each breath entering your lungs and

6:12

expanding your ribcage. Now

6:14

as you exhale, imagine

6:17

your entire body slowing down,

6:19

becoming calm. Take

6:22

another deep, full breath. Feel

6:26

that expansion in your lungs and

6:28

your ribcage. And then

6:30

go ahead and exhale, imagining your body

6:32

slowing down and becoming calm.

6:37

Now that we're feeling nice and

6:39

calm, we're going to

6:41

practice slowing that breath right down,

6:43

particularly the exhalation. Now to do

6:46

that, we need to make a

6:48

slight restriction at the back of

6:50

the throat, almost like we're trying

6:53

to fog up a mirror. So

6:56

I want you to take a very

6:58

deep breath in. We're going to hold

7:00

it at the top. And

7:03

then as you exhale, slowly imagine

7:05

that you're fogging up a mirror,

7:07

but your mouth is closed. So

7:09

we restrict the air coming out.

7:17

Let's try that again. Inhale

7:20

deeply now. And

7:25

then we're going to exhale for eight seconds,

7:27

seven, six, five,

7:31

four, three, two,

7:34

one. How is that?

7:37

It's okay if you didn't make it

7:39

for the entire eight seconds. You will

7:41

get better at this when you repeat

7:43

it. Let's try again. Go

7:46

ahead and inhale. Now

7:49

exhale, eight, seven,

7:52

six, five, four,

7:55

three, two, one.

7:59

Great job. On the next

8:01

exhale, I want you to notice

8:03

what's happening to your body. Are

8:06

you feeling tense at all? If

8:08

you can, I want you to try

8:10

to relax your body into this breathing

8:12

exercise on the next breath.

8:15

Let's try it again. Go ahead,

8:17

inhale. And

8:21

then relaxing as you exhale, 7, 6, 5, 4, 3,

8:23

2, 1. Beautiful. Okay,

8:34

let's shift away from the breath now. I

8:37

want you to focus on the area of

8:39

your body where you actually often feel pain.

8:43

Have you got it in mind? Good. I

8:45

want you to visualize a warm,

8:48

soothing sphere of light

8:50

enveloping this area, spreading

8:54

over your skin, easing

8:56

the discomfort. Remember,

8:59

pain is not just a physical

9:01

sensation, but it's something that

9:03

is influenced by how calm or tense

9:05

we are. We're

9:08

going to breathe deeply again. And

9:10

whilst we breathe, I want you to

9:12

focus on that soothing sphere of light,

9:15

imagining how good it feels,

9:17

warm or cold, as it

9:19

sinks deep into where

9:21

you're feeling the pain. Imagine

9:25

it helping you to take your

9:28

pain away, breathing

9:31

in and

9:34

breathing out. Continue

9:37

to breathe deeply, letting

9:40

each breath spread relaxation throughout

9:43

your body. With

9:46

each exhale, encourage yourself

9:48

to let go of tension. And

9:51

with each inhale, draw

9:53

in that sense of peace and

9:56

tranquility. Breathing in.

10:00

and breathing out. We're

10:05

going to return to our previous

10:07

breathing exercise, the one where we

10:09

restrict our throat a tiny bit as if

10:11

we're fogging up glass. As

10:14

we count down from eight again,

10:16

I want you to continue picturing

10:18

this sphere of light soothing your

10:21

entire body. Let's

10:23

try it. Go ahead

10:25

and inhale. And

10:28

now exhale, eight, seven,

10:30

six, five, four, three, two, one. Amazing.

10:37

Let's try again. Inhale.

10:42

Now exhale, eight, seven,

10:45

six, five, four, three, two, one. And

10:52

one more time. Inhale. And

10:55

then go ahead, exhale,

10:57

eight, seven, six, five,

11:00

four, three,

11:03

two, one. Beautiful

11:06

work. We

11:08

have come to the end of today's meditation

11:10

and hopefully you are feeling wrapped in a

11:13

blanket of calm. Take

11:15

a moment to thank your body for

11:17

its resilience. Gently bring

11:19

movement back to your fingers and toes.

11:21

And when you feel ready, if your

11:24

eyes were closed, you can now go ahead and

11:26

open them. Carry

11:28

this calmness with you. Thank

11:30

you for joining me in this healing practice. If

11:46

you wanna work smarter, you need

11:48

a system with smart built-in. Workday

11:50

has AI embedded into the core

11:52

of the system to seamlessly support

11:54

your workflow and deliver unprecedented adaptability.

11:56

Workday, the finance and HR system

11:58

for a changing. world. A

12:03

cast powers the world's best podcasts.

12:06

Here's a show that we recommend. Hey,

12:10

guys, welcome to Giggly Squad, a place

12:12

where we make fun of everything, but

12:14

most importantly, ourselves. I'm Paige DeSorbo. I'm

12:16

Hannah Berner. Welcome to the squad. Giggly

12:19

Squad started on Summer House when we

12:21

were giggling during an inappropriate time. But

12:23

of course, we can't be managed. So

12:25

we decided to start this podcast to

12:27

continue giggling. We will make fun of

12:29

pop culture news we're watching fashion trends,

12:31

pep talks where we give advice, mental

12:34

health moments and games and guests. Listen

12:36

to Giggly Squad on a cast or

12:38

wherever you get your podcasts. A

12:42

cast helps creators launch, grow

12:44

and monetize their podcasts everywhere.

12:47

A cast.